Q and A April 12, 2013

challenge workouts

Question: What’s the best food to eat before bed? Or is it best not to eat anything?

Answer: You may have heard that eating before bed is a big-time “no no” for those looking to lose weight. In fact, you’ve probably even heard that eating late at night will undoubtedly cause you to GAIN weight…even worse.

Well, there’s good news, and that good news is that not every food that you eat past 7PM will be automatically deposited to your butt, thighs, and love handles.

In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fatloss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses.

Here’s a good rule of thumb: Avoid carbs before bed in favor of slow-digesting high-quality protein.

Carbohydrate consumption causes significant rise in the storage hormone insulin, which also puts the breaks on fat-burning. That’s a recipe for disaster in the late evening hours as your metabolism is winding down, but fortunately, slow-digesting protein isn’t.

Instead, slow digesting proteins provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Here are some of my top pre-bedtime choices:

1. White Meat Protein (not red meat) – White meat animal protein sources such as chicken and turkey are great pre-bed meal choices because they digest slowly and have a very low insulin release. These sources also promote the release of another hormone, glucagon, that assists the body with breaking down stored carbs and fat within your body to be burned for energy…a double win! Red meat has a significantly higher insulin response so it’s best to avoid in the evening.

2. Cottage Cheese – Cottage cheese is very slow digesting and coats the stomach to be assimilated by the body over many hours. As a protein, it also stimulates glucagon release; a solid pre-bedtime choice. Just make sure you’re using plain cottage cheese, not the flavored varieties with added sugars.

3. Green Vegetables – While these aren’t considered a protein, they contain virtually no calories, are high in fiber, and they’re very filling. Often times when I get a late night craving I eat a big bowl of green veggies and it completely kills my craving…a diet savior!

4. A Slow-digesting, Low-carb Protein Shake – I use a slow-digesting protein shake before bed literally every day. It’s become somewhat of a ritual and great, tasty way to end my day. The vast majority of my clients have grown to love the habit as well…who doesn’t love dessert before bed? 🙂 I normally blend the shake with almond butter to get some healthy fats in there, and man, it tastes good with the right protein powder. (Try MY protein powder HERE)

WARNING: Avoid taking a simple whey protein powder before bed…research has show that it causes more of an insulin release than white bread! Instead, you need a time-released blend that includes a blend of slow-digesting, high-quality proteins.

Enjoy that info? Then you’re going to LOVE this:

==> SHOCKING “Cheat” Foods that FLATTEN your belly >>


Question: What’s so great about Suspension Training? After all, I’m getting “OK” results with weight training is what you might be thinking.

I asked Suspension Training Expert, Dan Long to chime in here. This is what he had to say….

Answer: Well, I have 10 reasons you can go from OK to RIPPED within just a week of using just ONE piece of equipment. Here’s why you’ll get BETTER results with my Suspension Revolution that you can right here for $20 off:

—> Get ripped with the Suspension Revolution ($20 off)

1. Doing the same BORING exercises, with the same BORING equipment = the same BORING results. Answer: Suspension Training

2. You’ll work your core with every Suspension exercise. This is an EXTRA bonus: while you have FUN training your all muscle groups, you shrink your waist line faster.

3. You’ll engage 600+ muscles to help blast the most stubborn fat in area’s that seems impossible to reach.

suspension revolution

4. You’ll feel and look 10X’s Stronger, 20 years younger, while training with FUN Suspension exercises that WORK.

5. You’ll gain flexibility, work multiple muscle groups at one time and perform exercises that you can’t do on any other apparatus, machine, or free weight.

6. You can go from working one muscle group to the next, in less than a few seconds. There’s no need for different dumbbells, weights, or any machines that only work one BORING muscle.

7. You won’t put the stress on your joints like traditional weight training does.

8. Suspension exercises are for all ages, from children to grandparents. Suspension exercises will keep you in the best shape of your life, guaranteed and you can do them ANYWHERE.

9. You can go from a beginner level to advanced level by simply changing the angle of pull or moving your feet. So with the Suspension apparatus, it can deliver a workout for everyone’s level of fitness.

10. You can operate with your suspension trainer in the park, beach, hotel room, home, garage, really anywhere. It weighs less than 2 lbs to make traveling with it it a breeze and  makes on the go workouts easy and FUN again.

suspension revolution

Get ripped for summer with one piece of equipment <== Discount this week


I haven’t seen my baby sister for a long time and was happy to have an Easter visit with her and my Dad and step mom…

Challenge workouts
Me, my step mom, Dad and baby sis, Shannon